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Gut Health & Digestion

Explore our Subscriber-Only Educational Portal for a deep dive into our clinical methodology. Get access to these resources:

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A comprehensive breakdown of known potential clinical drivers.

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Specific tests associated with these underlying drivers.

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Identify potential drivers vs. unlikely drivers.

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Physiological profiles for various symptom presentations.

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Common misconceptions.

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Diet Plan for Gut Health & Digestion:

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Foods to Avoid (General Gut Irritation Triggers)

1. Ultra Processed Foods: These foods commonly worsen bloating, diarrhea, constipation, inflammation, and motility issues.

  • packaged snacks

  • fast food

  • processed meats

  • artificial sweeteners


2. High Sugar Foods: These disrupt the microbiome and slow or

  • speed up motility unpredictably.

  • pastries

  • candy

  • sugary drinks


3. Industrial Seed Oils: Sugar feeds dysbiosis and can worsen diarrhea and bloating. These can promote low grade inflammation and worsen gut permeability.

  • soybean oil

  • corn oil

  • canola oil

  • vegetable oil blends


4. Alcohol: Alcohol irritates the gut lining and disrupts motility

  • beer

  • wine

  • liquor


5. Dairy (for many people): Can worsen bloating, constipation, or diarrhea depending on the person.

  • milk

  • ice cream

  • soft cheeses


6. Gluten Containing Grains (for sensitive individuals): May aggravate inflammation or motility issues in some people.

  • wheat

  • barley

  • rye


7. Gas Producing Foods (if bloating is severe): These aren’t “bad foods,” but they can worsen symptoms during flare ups.

  • beans

  • lentils

  • onions

  • garlic

  • cruciferous vegetables


8. Carbonated Drinks: Can worsen bloating and abdominal pressure.

  • soda

  • sparkling water

  • energy drinks


9. Caffeine (for diarrhea dominant IBS): Caffeine stimulates motility and can trigger urgency.

  • coffee

  • energy drinks

  • strong tea


10. Low Fiber, Low Nutrient “White Foods” (for constipation): These slow motility and offer little nutritional support.

  • white bread

  • white rice

  • pastries

  • crackers

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Foods to Include (Supportive for Gut Healing & Motility)

1. Soluble Fiber Foods (gentle on the gut): Great for both constipation and diarrhea. Soluble fiber forms a gel that stabilizes stool consistency.

  • oats

  • chia seeds

  • flaxseed

  • cooked carrots

  • cooked apples (applesauce)

  • sweet potatoes


2. Low FODMAP Vegetables (easy on bloating): These reduce fermentation and gas.

  • zucchini

  • spinach

  • bell peppers

  • carrots

  • cucumbers

  • green beans


3. Lean Proteins: Easy to digest and stabilizing.

  • chicken

  • turkey

  • fish

  • eggs (if tolerated)


4. Broths & Soups: Soothing, hydrating, and gentle on the gut lining.

  • bone broth

  • vegetable broth

  • blended soups


5. Healthy Fats: Support motility and reduce inflammation.

  • avocado

  • olive oil

  • coconut oil

  • nuts/seeds (if tolerated)


6. Low Irritant Fruits: Papaya and kiwi contain enzymes that support digestion.

  • bananas

  • blueberries

  • strawberries

  • kiwi

  • papaya


7. Resistant Starch (for microbiome support): Feeds beneficial bacteria without triggering major fermentation.

  • cooked & cooled potatoes

  • cooked & cooled rice

  • green bananas


8. Hydration + Electrolytes: Especially important for diarrhea.

  • water

  • coconut water

  • electrolyte powders (no artificial sweeteners)


9. Gluten Free Whole Grains (if tolerated): Gentle and nutrient dense.

  • quinoa

  • brown rice

  • buckwheat

  • millet


10. Herbal Supports (non medical, general wellness): These can help soothe the gut for some people.

  • ginger tea

  • peppermint tea

  • chamomile tea

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Pattern Specific Adjustments

For Chronic Constipation:

  • Increase soluble + insoluble fiber gradually

  • Add warm liquids in the morning

  • Include healthy fats to support motility

  • Avoid low fiber processed foods

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For Chronic Diarrhea:

  • Focus on soluble fiber (oats, chia, cooked carrots)

  • Reduce caffeine, alcohol, and sugar

  • Avoid high FODMAP foods during flare ups

  • Prioritize hydration + electrolytes

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For IBS (mixed type):

  • Start with a low FODMAP baseline

  • Add foods back slowly

  • Track personal triggers

  • Focus on soluble fiber as the foundation

Supplement Add-ons

  • Adaptogens: ashwagandha, rhodiola, holy basil

  • Mitochondrial nutrients: CoQ10, L‑carnitine, alpha‑lipoic acid

  • Gut support: glutamine, zinc carnosine, probiotics

  • Anti‑inflammatory support: curcumin, omega‑3s

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Disclaimer: The information on this website is provided for educational and informational purposes only and is not intended as medical advice, diagnosis, or treatment. These statements have not been evaluated by the Food and Drug Administration. Our services and the information provided are not intended to diagnose, treat, cure, or prevent any disease. References to specific functional medicine markers or supportive therapies represent a clinical methodology and are not a guarantee of specific outcomes. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before beginning any new health or therapy program.
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